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- What's up, elite THENX athletes?
It's Chris Heria.
Welcome to another video of Official THENX.
Today, I wanna show you guys
how to get better results with compound exercises.
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All right, guys.
So let's get started.
So today, I'm gonna be showing you guys
how to get better results with compound exercises,
but first, what are compound exercises?
Well, compound exercises are exercises
that involve more than one muscle.
For example, squats, jump squats,
chin ups, pull ups, and so forth.
When you're doing a pull up,
you're working out more than just your biceps.
You're working out your back, you're working out your lats,
some of your core, and of course, your delts.
Versus just doing a bar curl
when you're sitting down in the gym,
you're really just focusing, isolating on that bicep.
Now, why do compound movements produce better results?
Well first off, the more muscles you involve in an exercise,
the more muscle mass you're gonna produce.
You're gonna learn to engage multiple muscles at once.
That act of engaging multiple muscles at once
is gonna produce more strength for you.
And with that, you're gonna be able to use
other muscles simultaneously to help you perform more reps,
and of course, increasing your endurance and your strength.
Compound movements are gonna become
more of a skill based thing.
You're gonna get good at utilizing
more than one muscle in your body at once
to help develop into harder progressions, harder movements,
things that are a lot harder to do,
versus just relying on the strength
that you would have in each muscle.
That's only gonna take you so far.
You're only gonna be able to lift so much
relying on the muscle strength.
But eventually, you're gonna be
mixing that strength that you have
with the technique of using compound movements,
and that's what's gonna give you better results.
Also, when doing compound movements,
more calories are being burned
due to more muscle fibers being activated,
which is gonna give you
a leaner and more aesthetic physique.
Isolation of the muscles is still important,
you still wanna incorporate them into your training,
but you can't leave out fundamental compound exercises.
That is a game changer.
So I'm gonna show you guys
five of my favorite compound exercises.
We're gonna start with front lever pulls.
Then we're gonna get into muscle ups.
From there, we have handstand pushups, dead lifts,
and then we're gonna finish off with pushups,
something that is totally underrated.
You guys don't do it enough.
I don't do it enough.
You can never do enough of them.
Pushups are really easy to get into,
and they're also easy to master,
so that's why it's always overlooked.
You get good at them and then you just move on.
But you never forget that
that's one of the fundamental compound exercises
that got you to where you are in the first place,
so mastering the art of just pushing is
gonna get you better results.
So let's get started with front lever pulls.
So we're gonna need a resistance band for this one
unless you guys can do many reps with this
without the resistance band.
You can pick up your resistance band at THENX.com/shop
We have all sizes and resistances
to help you at your fitness level.
The cool thing about these exercises is that
they can always be modified.
So as you can see, I'm doing this compound movement,
front lever pulls, with my hands in a neutral grip.
Now I'm gonna go for a narrow grip.
That is a super hard move.
You guys need to try that move.
The reason why I chose this move
is because this move teaches you something
that you can't really get from other exercises,
scapula activation while you're engaging your core.
Specific compound elements that are combined,
for example, you can combine the elements of your core,
your biceps, core and your triceps, legs, and your back,
and so forth.
For example, the next move we're gonna do now is muscle ups,
which is basically a whole upper body movement.
You're using forearms, chest, core, shoulders,
back, lats, and everything in between,
brachialis, triceps, and so much more.
Let's go for it.
Woo!
That move, one of my favorites.
I never feel more pumped in my entire life
than after I do some muscle ups
or incorporating muscle ups into my training.
That move is like a fundamental skill.
You're not just developing strength,
but you're developing a skill
on getting your muscles to work together.
That is something that is gonna increase your reps.
That is something that is gonna give you better results.
Now we're gonna move into handstand pushups.
Let's go for it.
If you can't do this,
of course, guys, you can do it against the wall.
All right.
So there you have it.
One of the main reasons why I chose the handstand pushup is,
again, there's an element in this movement
that you can't get
or it's hard to learn from other exercises,
the element of balance.
Keeping balance while you're doing an exercise,
for those of you that have tried to do stuff on the rings,
for those of you that have tried to do handstands alone,
you know that you're engaging so much more,
those deep, deep muscle fibers,
really engaging that core, taking it to the next level,
really squeezing everything in your body
just to keep that balance.
It's like precision training.
Any little needle of a movement is gonna throw you off,
so you have to really maintain, really keep that tight.
So now we're gonna move into dead lifts,
another amazing, fundamental, compound exercise.
Let's go for it.
Woo!
There you have it, dead lift,
one of the most fundamentalist.
Just as much as pulling your body
and lifting yourself off the ground is extremely important,
doing the exact opposite is just as important.
So now we're moving on to the next exercise,
the move that is so underrated, pushups.
Like I said, this movement is probably one of the moves
that got you started working out in the first place.
You probably got up to like 10, maybe 20 reps,
and then you were like, "You know what?
"I've mastered the pushups.
"It's time to move on to harder exercises."
But what you forget is
pushups is a fundamental compound exercise,
engaging your core, chest, tricep, delts, and so much more.
Pushing is a skill, it's a technique.
Just as much as you're developing
your triceps when you push, and your chest,
you're also developing the technique of pushing.
The better you get at pushing, the more reps,
the better form you're gonna be able to do it with,
which is ultimately gonna give you better results.
So now we're gonna go into our pushups to finish off.
And these, guys, try to do
as many different kinds as you can.
We're gonna go with...
So normal pushups to start off.
Let's move into some diamonds.
Full range of motion.
Extremely important, guys.
If you're only doing this,
you're only gonna get strong here.
When it comes to doing stuff up here,
you're gonna be super weak.
Full range of motion.
Let's finish off with...
Woo!
And there you guys have it,
five amazing, fundamental compound exercises
that's gonna give you better results,
take your training to the next level.
These are ones that I incorporate
in my workout regimen on a weekly basis.
In fact, every morning I wake up,
the first thing I do is take a shower,
but as soon as I get out of the shower,
my routine is to do 100 pushups straight.
Osvaldo doesn't really believe I do it every single day,
but I really do try to do it every single day,
and I'm telling you,
the results of doing that are incredible.
Like I said, you're gonna get better at pushing
as a technique, as a skill,
as well as develop the triceps and your chest
at the same time.
So really focus on the form
and really focus on your compound movements, guys.
Thank you so much for watching.
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Love you guys.
Peace out.
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